QUICK PUMP

Advanced

Strict Press

8 mins to establish a 1RM

then:

5 RFT:

1 Legless Rope Climb 15'/12'

12 HR Push Ups

Intermediate

Strict Press

8 mins to Establish a 1RM

then:

5RFT:

2 Rope Climb 15'/12'

12 HR Push Ups

Beginner

 Strict Press

8 mins to Establish a 1RM

then:

5RFT:

3 modified Rope Climbs

12 HR Push Ups